Description
Hip and trunk flexion to train the abdominals through a large range.
01 · Setup
Set up the movement
- Hang from a bar with a firm grip before starting the set.
- Hang with your arms straight and shoulders down.
- Brace your trunk to limit swinging.
- Start with your legs aligned beneath your pelvis.
02 · Execution
Perform the rep
- Raise your knees or legs while slightly curling your pelvis upward.
- Aim for a contraction at the top without swinging.
- Lower slowly into a controlled stretch.
Technique cue
Stable hang and controlled lift without swinging.
Common mistakes- swinging the legs
- letting the load drop on the way down
- using a partial range
- losing shoulder stability
Safety notes
Risks of poor execution
- Excessive swinging can overload the shoulders and lower back.